Cook with less fat

Around a third of the fat you eat is added to food during preparation and cooking. Here are some tips to help cut back:

• Don't deep fry food. Cook without added oil or fats - grill, bake, steam, boil, microwave, poach, barbeque or dry fry in a non-stick pan.
• Sauté, brown or stir-fry food in a non-stick pan with no or minimum oil. Add a little water or stock if food starts to stick.
• Use low fat yoghurt, vinegar, lemon juice and herbs for dressings or choose dressings with no oil.
• Boil or poach eggs or fry in a non-stick pan brushed lightly with oil.
• Try cooking with olive oil or canola spray or use non-stick pans.
• Cut down on dishes with cream, creamy sauces or oily gravies.
• Sour cream can be replaced with light evaporated milk, plain low fat yoghurt or a mix of half ricotta cheese and half low fat yoghurt.
• Roast vegetables - skip oil completely and bake on a rack or brush vegetables lightly with oil.
• If using pastry, line either the top or bottom of the dish rather with pastry than both, or use filo pastry and brush every second sheet with oil or margarine instead of butter.

Care for your food - prepare and store it safely

To help prevent bacteria infecting food and causing illness:  

• Always wash hands carefully before preparing food.
• After handling raw meat or raw chicken, wash your hands with soap and water, then dry them thoroughly.
• Make sure kitchen equipment (knives, chopping boards, etc.) is clean.
• Keep hot foods hot (over 60 degrees Celsius) and keep cold foods refrigerated (at or below five degrees Celsius).
• Return foods to the fridge straight after use.
• Always put leftovers straight into the fridge, and use within two to three days.
• When buying packaged foods, look for any damage to the packet which might indicate the food has been contaminated.

Cook with less fat

Around a third of the fat you eat is added to food during preparation and cooking. Here are some tips to help cut back:

• Don't deep fry food. Cook without added oil or fats - grill, bake, steam, boil, microwave, poach, barbeque or dry fry in a non-stick pan.
• Sauté, brown or stir-fry food in a non-stick pan with no or minimum oil. Add a little water or stock if food starts to stick.
• Use low fat yoghurt, vinegar, lemon juice and herbs for dressings or choose dressings with no oil.
• Boil or poach eggs or fry in a non-stick pan brushed lightly with oil.
• Try cooking with olive oil or canola spray or use non-stick pans.
• Cut down on dishes with cream, creamy sauces or oily gravies.
• Sour cream can be replaced with light evaporated milk, plain low fat yoghurt or a mix of half ricotta cheese and half low fat yoghurt.
• Roast vegetables - skip oil completely and bake on a rack or brush vegetables lightly with oil.
• If using pastry, line either the top or bottom of the dish rather with pastry than both, or use filo pastry and brush every second sheet with oil or margarine instead of butter.

Care for your food - prepare and store it safely

To help prevent bacteria infecting food and causing illness:  

• Always wash hands carefully before preparing food.
• After handling raw meat or raw chicken, wash your hands with soap and water, then dry them thoroughly.
• Make sure kitchen equipment (knives, chopping boards, etc.) is clean.
• Keep hot foods hot (over 60 degrees Celsius) and keep cold foods refrigerated (at or below five degrees Celsius).
• Return foods to the fridge straight after use.
• Always put leftovers straight into the fridge, and use within two to three days.
• When buying packaged foods, look for any damage to the packet which might indicate the food has been contaminated.